Advertising
Advertising

Wake up early and other healthy sleeping tips

Wake up early and other healthy sleeping tips

Steve Pavlina has posted an pretty interesting post on his thoughts on sleeping and wake up early. An approach that works for him is:

The optimal solution for me has been to combine both approaches. It’s very simple, and many early risers do this without even thinking about it, but it was a mental breakthrough for me nonetheless. The solution was to go to bed when I’m sleepy (and only when I’m sleepy) and get up with an alarm clock at a fixed time (7 days per week). So I always get up at the same time (in my case 5am), but I go to bed at different times every night.

In addition on reading Steve’s thoughts, I recommend you should also read Brain Basics: Understanding Sleep for more information on basics on sleeping and different type of sleeping disorders. Here are some tips on how to get good sleep that the site cited from “When You Can’t Sleep: The ABCs of ZZZs,” by the National Sleep Foundation.

Advertising

  • Set a schedule: Go to bed at a set time each night and get up at the same time each morning. Disrupting this schedule may lead to insomnia. “Sleeping in” on weekends also makes it harder to wake up early on Monday morning because it re-sets your sleep cycles for a later awakening.
  • Exercise: Try to exercise 20 to 30 minutes a day. Daily exercise often helps people sleep, although a workout soon before bedtime may interfere with sleep. For maximum benefit, try to get your exercise about 5 to 6 hours before going to bed.
  • Avoid caffeine, nicotine, and alcohol: Avoid drinks that contain caffeine, which acts as a stimulant and keeps people awake. Sources of caffeine include coffee, chocolate, soft drinks, non-herbal teas, diet drugs, and some pain relievers. Smokers tend to sleep very lightly and often wake up in the early morning due to nicotine withdrawal. Alcohol robs people of deep sleep and REM sleep and keeps them in the lighter stages of sleep.
  • Relax before bed: A warm bath, reading, or another relaxing routine can make it easier to fall sleep. You can train yourself to associate certain restful activities with sleep and make them part of your bedtime ritual.
  • Sleep until sunlight: If possible, wake up with the sun, or use very bright lights in the morning. Sunlight helps the body’s internal biological clock reset itself each day. Sleep experts recommend exposure to an hour of morning sunlight for people having problems falling asleep.
  • Don’t lie in bed awake: If you can’t get to sleep, don’t just lie in bed. Do something else, like reading, watching television, or listening to music, until you feel tired. The anxiety of being unable to fall asleep can actually contribute to insomnia.
  • Control your room temperature: Maintain a comfortable temperature in the bedroom. Extreme temperatures may disrupt sleep or prevent you from falling asleep.
  • See a doctor if your sleeping problem continues: If you have trouble falling asleep night after night, or if you always feel tired the next day, then you may have a sleep disorder and should see a physician. Your primary care physician may be able to help you; if not, you can probably find a sleep specialist at a major hospital near you. Most sleep disorders can be treated effectively, so you can finally get that good night’s sleep you need.

How to Become an Early Riser – [StevePavlina.com]

Advertising

Advertising

More by this author

Leon Ho

Founder of Lifehack

Book summary: A Technique for Producing Ideas 10 Ways to Extend Laptop Battery Life Bob Parsons on His 16 Rules for Survival Free note taking templates and techniques Fifty Essential Topics on Economics

Trending in Lifehack

1 The Lifehack Show: How Exercise Slows Aging with Judy Foreman 2 5 Steps To Move Out Of Stagnancy In Life 3 How to Break Out of Your Comfort Zone 4 Why Do I Procrastinate? 5 Root Causes & How To Tackle Them 5 How Setting Personal Goals Makes You a Greater Achiever

Read Next

Advertising
Advertising
Advertising

Published on January 27, 2020

The Lifehack Show: How Exercise Slows Aging with Judy Foreman

The Lifehack Show: How Exercise Slows Aging with Judy Foreman

In this episode of the Lifehack Show, we'll be talking with Judy Foreman about the major impact exercise has on aging, both physically and mentally.

Judy is a nationally syndicated health columnist who has won more than 50 journalism awards. She received a Master’s degree from the Harvard Graduate School of Education and was a Fellow in Medical Ethics at Harvard Medical School. Judy is also author of A Nation in Pain: Healing our Biggest Health Problem and The Global Pain Crisis: What Everyone Needs to Know.

Her newest book Exercise is Medicine: How Physical Activity Boosts Health and Slows Aging debunks some common myths about aging and shows that it is possible to reverse the effects we often think of as inevitable.

    Featured photo credit: Anupam Mahapatra via unsplash.com

    Read Next